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  1. #1
    Regular Poster GoHard703's Avatar
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    Default Is this overtraining?

    I been feeling like im overtraining lately, but i dont know if im overtraining or not doing enough...let me know what you think

    Monday: Chest - Strength (Compounds)
    Flat Bench Press 4 set 4-6 rep
    Incline Bench Press 3 set 4-6 rep
    Decline Bench Press 3 set 4-6 rep

    Tuesday: Back+Biceps - Muscle Building (Hypertrophy)
    Wide Grip Pullups 2 set 12 reps
    Chinups 2 set 12 reps
    Lat Pulldowns 3 set 8-10 reps
    One Arm Row 3 set 8-12 reps
    Rows 3 set 10 reps

    Barbell Curls 3 set 10 rep
    Seated Dumbell Curls 3 set 10 reps
    Cable Curls 2 set 20 rep

    Wednesday: Shoulders + Triceps + Traps - Muscle Building or Strength or (Coconut Shoulder Routine)
    Military Press or Shoulder Press 4 set 10 rep or 4 set 4-6 rep
    Arnold Press 2 set 8-10 rep
    Lateral Raise 3 set 10-12 rep
    Reverse Fly Machine 3 set 8-10

    Close Grip Bench 3 set 8-10 rep or 6 rep
    Skullcrushers 3 set 8-10 rep
    Cable Pulldowns 3 set 10 rep

    Upright Row 3 set 10 rep or 6 rep
    Shrugs 3 set max reps

    Thursday: Legs + Core
    Box Jumps
    Power Cleans 3 set 6-8 reps
    Squat 4 set 10-10-8-6 reps (or Smolov Squat Routine)
    Leg Press 3 set 8-10 reps
    Leg Extensions 3 set 8-10 reps

    Friday: Chest - Muscle Building or (Plateu Busting Chest Routine)
    Bench Press or Dumbell Press 3 sets 8-10 reps
    Incline Press or Incline Dumbell Press 3 set 8-10 reps
    Dips 3 set 10-12 rep
    Dumbell Flys or Crossovers 3 set 10-12 rep

    Saturday- Back + Biceps - Strength Compounds
    Wide Grip Pullups with weight 3 set 6 reps
    Chinups with weight 3 set 6 reps

    SUNDAY REST
    let me know if you think this is overtraining and if it is...what should i change thanks in advance.
    Current Lifts: Bench 345, Squat 410, Deadlift 515.
    "The diffrence between the possible and the impossible lies in a man's determination"
    .

  2. #2
    M&S Power User kds48's Avatar
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    Default

    Yes its overtraining. Remember less is more. You are only giving yourself 1 day of rest, and besides that, you dont need to work each bodypart two times a week. A 4 or 5 day split would be beneficial, or even a full body workout.
    Leave for BCT January 5, 2011!!!!!
    Time to kick it in the @$$.

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  3. #3
    Just joined M&S J0k3's Avatar
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    Default

    I dunno if it is over-training, but it is certainly very tough. If you can stick with it and saw through then I suppose it's fine but I'd read up on this article before you proceed.

    Hope this helps
    J0k3

  4. #4
    - Shaun's Avatar
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    Default

    The important thing is to listen to your body, if you feel like you are over training then change your routine / diet accordingly.

  5. #5
    Regular Poster GoHard703's Avatar
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    Default

    Quote Originally Posted by Shaun View Post
    The important thing is to listen to your body, if you feel like you are over training then change your routine / diet accordingly.
    I guess my real question is, is it okay to train chest twice a week? Mondays and Fridays. My football coach said that since I'm young I repair muscle faster so it should be a problem training chest twice a week.
    Current Lifts: Bench 345, Squat 410, Deadlift 515.
    "The diffrence between the possible and the impossible lies in a man's determination"
    .

  6. #6
    - Shaun's Avatar
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    Default

    It's still the same answer, if your body tells you that you can't do chest twice a week then don't do it. Your diet has to be spot on and you need to get enough rest. If you are relitivly new to training there is no need to train body parts twice per week.

  7. #7
    M&S Power User ssslayer's Avatar
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    Default

    Are you doing all sets to failure?
    Any forced reps by any chance?
    Lifting heavy so that your feel your guts busting?

  8. #8
    Regular Poster GoHard703's Avatar
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    Quote Originally Posted by ssslayer View Post
    Are you doing all sets to failure?
    Any forced reps by any chance?
    Lifting heavy so that your feel your guts busting?
    On heavy days i do forced reps and REAL heavy, on other days i stop 1 rep short of failure.
    Current Lifts: Bench 345, Squat 410, Deadlift 515.
    "The diffrence between the possible and the impossible lies in a man's determination"
    .

  9. #9
    Frequent Poster Brandon601's Avatar
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    I'd say that If you took off the Friday and Saturday workout it would be ok.
    One thing I've learned is not to listen to your football coaches about lifting. In my high school they have all football players ages 14-18 maxing out once a week and taking creatine which is definately not good for people under 18

  10. #10
    Coming Up The Ranks schutzashley's Avatar
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    Default

    Listening to your body is a great way to start for sure. Overtraining is almost pointless if you are doing it. You are almost yielding negative results if you do too much in too short a time. As KDS said, less is more, or aka KISS (keep it simple (I dont need to add in the last word, not even sure why that's part of the term) but I've overtrained before and my body felt tired but my mind was telling me to keep going because I wanted to work hard and thought the more I worked, the quicker I would get to my goals, but it's really the opposite in a way. Sometimes your mind can outdo your body, you knwo what I mean?... You can even work out 3 days per week and if you work really hard and push yourself, you'll be able to maintain what you have or see some results if starting out. If you go as much as you're going and do as much as you're doing, it really does seem like a lot. I'd do 4-5 exercises, as heavy weight as you can (if your goal is to bulk) and do 6-8 reps. I'm not a man but that is what I have learned, if anyone has any other opinion on this, please do. Everyone says something different but I'm learning a lot training with guys lately and what I know from watching them (and they're big) is that they hit about 4-5 exercises per body part and sometimes will throw in supersets for cardio too but do lower reps and bigger weight. Hope that helps.
    [url]http://www.facebook.com/#!/pages/South-Bend-IN/Fierce-Forward/109129772443848?ref=sgm

  11. #11
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    Default

    Quote Originally Posted by schutzashley View Post
    Listening to your body is a great way to start for sure. Overtraining is almost pointless if you are doing it. You are almost yielding negative results if you do too much in too short a time. As KDS said, less is more, or aka KISS (keep it simple (I dont need to add in the last word, not even sure why that's part of the term) but I've overtrained before and my body felt tired but my mind was telling me to keep going because I wanted to work hard and thought the more I worked, the quicker I would get to my goals, but it's really the opposite in a way. Sometimes your mind can outdo your body, you knwo what I mean?... You can even work out 3 days per week and if you work really hard and push yourself, you'll be able to maintain what you have or see some results if starting out. If you go as much as you're going and do as much as you're doing, it really does seem like a lot. I'd do 4-5 exercises, as heavy weight as you can (if your goal is to bulk) and do 6-8 reps. I'm not a man but that is what I have learned, if anyone has any other opinion on this, please do. Everyone says something different but I'm learning a lot training with guys lately and what I know from watching them (and they're big) is that they hit about 4-5 exercises per body part and sometimes will throw in supersets for cardio too but do lower reps and bigger weight. Hope that helps.
    The reason is that it spells out kiss.

    Whether you are over training or not depends on the person. For example, your friend can try the exact same routine as you and yield ten times the results, or vice versa.
    You have to follow a routine that adresses:

    All body parts (this is a must)
    Has a specific purpose (strength, muscle, endurance, sports etc.)
    Works in with your schedule
    Actually gets you results

    The rest is up to you
    When life gives you lemons.... MAKE A PROTEIN SHAKE

  12. #12
    Regular Poster GoHard703's Avatar
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    Default

    I edited the routine a little, its still a 6 day split because i just have no idea how to fit all this stuff into a 5 day split while being in the gym for 45-60 minutes...Cut down some sets on some of the things edited the rep ranges, let me know what you think.



    Monday: Chest - Strength (Compounds)
    Flat Bench Press 3 set 6-6-4
    Incline Bench Press 3 set 6-6-4
    Decline Bench Press 3 set 6-6-4

    Tuesday: Back+Biceps - Muscle Building
    Wide Grip Pullups 2 set 10 reps
    Chinups 2 set 10 reps
    Lat Pulldowns 3 set 6-8 reps
    One Arm Row 3 set 8-10 reps
    T-Bar Row 2 set 6-8 rep

    Barbell Curls or Preacher Curls 3 set 6-8 rep
    Seated Dumbell Curls 3 set 6-8 reps
    Cable Curls 2 set 20 rep

    Wednesday: Shoulders + Traps
    Military Press or Shoulder Press 3 set 6-8
    Arnold Press 2 set 6-8
    Lateral Raise 3 set 10-12 rep
    Reverse Fly Machine 3 set 6-8

    Upright Row 3 set 6-8 rep
    Shrugs 3 set max reps

    Thursday: Legs + Core
    Box Jumps
    Squat 4 set 8-8-6-6 reps (or Smolov Squat Routine)
    Leg Press or dumbell lounges 3 set 6-8 reps
    Leg Extensions 3 set 8-10 reps

    Friday: Chest
    Dumbell Press 3 sets 8-6-6 reps
    Incline Dumbell Press 3 set 8-6-6 reps
    Dips 2 set 10-12 rep
    Dumbell Flys 2 set 10-12 rep

    Saturday- Triceps
    Close Grip Bench 3 set 8-6-6 rep
    Skullcrushers 3 set 8-8-6 rep
    Cable Pulldowns 2 set 10 rep

    SUNDAY REST
    Current Lifts: Bench 345, Squat 410, Deadlift 515.
    "The diffrence between the possible and the impossible lies in a man's determination"
    .

  13. #13
    Regular Poster GoHard703's Avatar
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    Default

    Also is the new rep range also okay for keeping definition ? or id have to hit the 8-10 for that?
    Current Lifts: Bench 345, Squat 410, Deadlift 515.
    "The diffrence between the possible and the impossible lies in a man's determination"
    .

  14. #14
    Regular Poster GoHard703's Avatar
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    Okay edited it one last time, the thing was i just did the chest workout yesterday (friday) and thought there was no way id be funny recovered by monday for another chest day, so here it is. Triceps is going to have its own day on wednesday so that i can keep all the other days at 45-60 minute workout

    Monday: Chest
    Flat Bench Press 3 set 6-6-4
    Incline Bench Press 3 set 6-6-4
    Decline Bench Press 3 set 6-6-4
    Dumbell Flys 3 set 10-12 rep

    Tuesday: Back+Biceps
    Wide Grip Pullups 2 set 10 reps
    Chinups 2 set 10 reps
    Lat Pulldowns 3 set 6-8 reps
    One Arm Row 3 set 8-10 reps
    T-Bar Row 2 set 6-8 rep

    Barbell Curls or Preacher Curls 3 set 6-8 rep
    Seated Dumbell Curls 3 set 6-8 reps
    Cable Curls 2 set 20 rep

    Wednesday:
    Close Grip Bench 3 set 6-8 rep
    Skullcrushers 3 set 8-8-6
    Pulldowns 3 set 8-10 rep

    Thursday: Shoulders + Traps
    Military Press or Shoulder Press 3 set 6-8
    Arnold Press 2 set 6-8
    Lateral Raise 3 set 10-12 rep
    Reverse Fly Machine 3 set 6-8

    Upright Row 3 set 6-8 rep
    Shrugs 3 set max reps

    Friday: Legs + Core
    Box Jumps
    Squat 4 set 8-8-6-6 reps (or Smolov Squat Routine)
    Leg Press or dumbell lounges 3 set 6-8 reps
    Leg Extensions 3 set 8-10 reps


    Saturday- REST

    SUNDAY REST


    OPINIONS?
    Current Lifts: Bench 345, Squat 410, Deadlift 515.
    "The diffrence between the possible and the impossible lies in a man's determination"
    .

  15. #15
    M&S Power User ssslayer's Avatar
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    Quote Originally Posted by GoHard703 View Post
    On heavy days i do forced reps and REAL heavy, on other days i stop 1 rep short of failure.
    That is exactly what is making you get that "overtrained" feeling.

    Cut that down, and you'll feel much better.

  16. #16
    M&S Elite Member monty1104's Avatar
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    If it were me, I'd put triceps on chest day and then have Wednesday as a rest day. If you feel it is too much for one day, cut out one of the tricep iso's
    Progression every session.

 

 

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